1 bottle (medium) of Apple oatmeal porridge (200 g) has 170 calories. That works out to 85 calories per 100 g. It contains 30.4 g of carbs, 4.6 g of protein, 3.2 g of fat and 4.2 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Apple oatmeal porridge?

Apple oatmeal porridge is a variation on oat porridge: rolled oats are cooked with milk or water until creamy, then combined with soft apple pieces. Oat porridge has long been a familiar breakfast in parts of northern Europe and Britain, and versions with fruit are now enjoyed well beyond those regions.

The oats give it a thick, tender texture, while the apple adds gentle sweetness and a little tang. It is usually served warm for breakfast, with cinnamon, nuts or a spoonful of yoghurt if desired. Oats and apples contribute fibre, and making it with milk gives the bowl a more filling, rounded character. For a lighter version, cook it with water or lower-fat milk and let ripe apple provide most of the sweetness.

Apple oatmeal porridge Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

15.2g

· 6% DV

Protein

2.3g

· 5% DV

Fat

1.6g

· 2% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 11% · Fat 17%

Apple oatmeal porridge Vitamins & Minerals

Vitamins

0.08mg · 7% DV

Biotin

1.8µg · 6% DV

0.06mg · 5% DV

0.23mg · 5% DV

Minerals

Phosphorus

68mg · 10% DV

Zinc

1mg · 9% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

How Nutritious Is Apple oatmeal porridge?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Apple oatmeal porridge Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Apple oatmeal porridge

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Apple oatmeal porridge Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Apple oatmeal porridge Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Apple oatmeal porridge Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Apple oatmeal porridge Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Apple oatmeal porridge

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Apple oatmeal porridge vs Breadstick325 kcal fewer per 100 g

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Apple oatmeal porridge vs Simit255 kcal fewer per 100 g

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Foods Similar to Apple oatmeal porridge

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

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450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Apple oatmeal porridge

How do you make apple oatmeal porridge?

Cook oats with milk, water, or a mixture until soft, then stir in grated or chopped apple. Add the apple earlier for a softer, more blended result, or near the end if you prefer distinct pieces. Cinnamon is a common finishing touch.

Can you make apple oatmeal porridge overnight?

Yes. Prepare apple oatmeal porridge the night before and refrigerate it in a covered container. The oats thicken as they sit, so stir in a little milk or water before eating; enjoy it cold or warm it gently.

What kind of apples are best for apple oatmeal porridge?

Both sweet and tart apples work well in apple oatmeal porridge. Choose a softer apple or grate it if you want it to melt into the oats; use a firm apple in larger pieces if you want it to keep its shape.

Should you cook the apple with the oats in apple oatmeal porridge?

You can cook the apple with the oats or add it near the end. Cooking it from the start makes the fruit soft and spreads its flavor through the porridge; adding it later keeps the pieces firmer and more noticeable.

Is apple oatmeal porridge better with milk or water?

Either works for apple oatmeal porridge. Milk makes the texture creamier and adds a milky flavor, while water gives a lighter result. A mix of the two is a practical option if you want some creaminess without using only milk.

How can you make apple oatmeal porridge creamy?

For creamier apple oatmeal porridge, cook the oats gently with milk and stir often so they soften evenly. Grated apple also blends into the mixture more than large chunks. If the porridge thickens too much, loosen it with a splash of milk.

Can you freeze apple oatmeal porridge?

Yes, you can freeze cooked apple oatmeal porridge in individual airtight containers, though thawed oats may be softer and less creamy. Defrost it in the refrigerator, reheat thoroughly, and stir in milk or water to restore a looser texture.

Does apple oatmeal porridge need added sugar?

No, apple oatmeal porridge does not need added sugar. A ripe, sweet apple can provide enough sweetness for many people, and cinnamon adds a dessert-like aroma. If you add honey or syrup, it still counts as added sweetener.

How long does apple oatmeal porridge last in the fridge?

Store cooked apple oatmeal porridge in a covered container in the refrigerator and eat it within about three days. Take out only the portion you need, then reheat it until hot, adding a little milk or water if it has thickened.

Is apple oatmeal porridge a good breakfast for blood sugar control?

Apple oatmeal porridge can fit into a blood-sugar-conscious breakfast, but the portion and recipe matter. Sweeteners and large amounts of dried fruit add sugars; pairing the porridge with protein, such as plain yogurt or nuts, can make the meal more balanced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026